High Protein Patty Melt

Per Patty Melt:

Calories: 540
Protein: 54g
Carbs: 20g
Fat: 28g

1. Introduction

If you’re a fan of classic comfort foods but want a healthier, protein-packed twist, the High Protein Patty Melt is the perfect dish to satisfy your cravings. This elevated version of the classic patty melt combines lean beef, caramelized onions, and a creamy sauce, all sandwiched between perfectly toasted bread. It’s rich in flavor, loaded with protein, and perfect for those who are looking to enjoy a delicious meal without compromising on nutrition.

This recipe came about after I found myself craving a hearty, indulgent burger, but with a twist that would align more with my nutritional goals. Instead of the usual greasy fast food options, I wanted something that would provide a solid protein boost without unnecessary carbs or calories. The result? A delicious patty melt that you can feel good about eating!

You can serve this dish for lunch, dinner, or even as a post-workout meal. The high-protein content ensures it will keep you satisfied for hours, and it’s perfect for meal prepping for the week. Whether you enjoy it as a casual weeknight dinner or pack it for lunch, this patty melt will quickly become a staple in your healthy meal rotation.

2. Why You’ll Love This Recipe

There are several reasons why this High Protein Patty Melt will become your new favorite go-to recipe:

1. High in Protein

If you’re aiming to increase your protein intake, this recipe delivers. Each patty melt contains a whopping 54 grams of protein, which is perfect for muscle recovery after a workout or simply for anyone who needs a filling meal that packs a punch. The combination of lean beef and caramelized onions not only adds flavor but also helps you hit your protein goals.

2. Low-Carb and Customizable

Using low-carb bread allows you to keep the carb count low while still enjoying a hearty sandwich. If you prefer a different bread, feel free to swap it out for whatever works best for your diet—whether that’s gluten-free bread, sourdough, or a whole-grain option. This flexibility allows you to create a meal that aligns with your nutritional needs.

3. Flavorful with Savory and Sweet Notes

The caramelized onions bring a natural sweetness that complements the savory beef patty, while the burger sauce adds a tangy, creamy finish. It’s the perfect balance of flavors that will leave your taste buds satisfied without feeling overwhelmed by heavy or greasy ingredients.

4. Easy to Make and Meal Prep Friendly

This recipe is incredibly easy to make, with straightforward steps that can be completed in under 30 minutes. Plus, the ingredients are simple and pantry-friendly, making it easy to whip up on busy weekdays. It’s also great for meal prep—prepare several patties in advance and store them for a quick, satisfying meal throughout the week.

5. Healthy and Satisfying

This high-protein patty melt offers all the indulgence of a classic melt without the added calories and fat. It’s a healthy option that doesn’t compromise on flavor, making it a great choice for anyone looking to maintain a balanced diet without sacrificing taste.

3. Ingredients You’ll Need

Here’s what you’ll need to create the perfect High Protein Patty Melt:

For the Caramelized Onions:

3 diced yellow onions
1 Tbsp butter
16oz beef bone broth
Dash of soy sauce (optional)

For the Burger:

6oz 93% lean beef
Salt, pepper, garlic (to taste)
~1 Tbsp caramelized onions (from step 1)

For the Burger Sauce:

25g light mayo
20g sugar-free ketchup
1/2 tsp sweet relish
~1 Tbsp caramelized onions (from step 1)
Salt, garlic & pepper to taste

For the Bread:

2 slices low-carb bread (or choice of bread)
1/2 Tbsp butter (for toasting)

4. Preparation (Step-by-Step Instructions with Details)

Now that you have all the ingredients ready, let’s break down the step-by-step instructions to make your High Protein Patty Melt. I’ll guide you through the process with detailed steps to ensure that each part of the recipe is clear and easy to follow.

Step 1: Caramelize the Onions

The caramelized onions are the star of this dish, and they bring an incredible depth of flavor to the melt. To start:

Heat a large pan over medium-high heat. Add 1 tablespoon of butter and let it melt completely.
Add the diced yellow onions to the pan. Stir to coat the onions in the butter.
Allow the onions to cook, stirring occasionally. You’ll notice that the onions will start to soften and release their natural juices.
Continue cooking the onions until the liquid evaporates and the onions begin to brown. This will take about 10-15 minutes.
As the onions start to caramelize, add a small amount of beef bone broth to the pan. Stir the onions to incorporate the broth and help deglaze the pan. Repeat this process, adding broth in small amounts, until the broth is fully reduced, and the onions are deeply caramelized.
Optionally, add a dash of soy sauce to the onions for extra umami flavor. Stir to combine, then remove the onions from the heat and set them aside for later.

Step 2: Cook the Burger Patties

Next, let’s focus on cooking the burger patties. This is the foundation of your melt and will give you that juicy, flavorful beef taste that pairs perfectly with the caramelized onions.

Form 6oz beef patties from the 93% lean beef. Season both sides with salt, pepper, and garlic to taste.
Heat a skillet over medium-high heat and add a bit of cooking oil if needed to prevent sticking.
Place the patties in the skillet and cook for about 4-6 minutes per side, depending on your desired doneness. For medium-rare, aim for around 4 minutes per side; for well-done, go for 6 minutes per side.
Once the patties are cooked to your preference, remove them from the skillet and set them aside. Let them rest for a few minutes to lock in the juices.

Step 3: Prepare the Burger Sauce

The burger sauce is what takes this melt to the next level. It’s creamy, tangy, and packed with flavor. Here’s how to make it:

In a small bowl, combine light mayo, sugar-free ketchup, and sweet relish. These ingredients form the base of the sauce.
Add salt, garlic, and pepper to taste. Stir to combine and adjust seasoning as needed.
Finally, add about 1 tablespoon of caramelized onions from Step 1 to the sauce. The sweetness of the caramelized onions will add richness to the sauce, creating a flavorful, well-balanced topping for the melt.

Step 4: Toast the Bread

For the perfect patty melt, you need crispy, golden-brown toast that holds up well against the juicy burger and sauce. Here’s how to get it just right:

Heat a separate pan over medium heat and add 1/2 tablespoon of butter.
Place 2 slices of low-carb bread (or your bread of choice) in the pan and toast until golden brown on both sides, about 2-3 minutes per side.
Once toasted, remove the bread from the pan and set it aside. The bread should be crispy enough to hold the weight of the burger and sauce without falling apart.

Step 5: Assemble the Patty Melt

Now comes the fun part—assembling your High Protein Patty Melt! This is where all the components come together to create a flavorful, satisfying sandwich.

Take one slice of the toasted bread and spread a generous amount of the prepared burger sauce on top.
Place the beef patty on the sauce-covered bread.
Add a spoonful of caramelized onions on top of the patty, ensuring that each bite will be full of that savory, sweet flavor.
Spread another layer of burger sauce on the second slice of toasted bread.
Place the second slice of bread on top of the patty and caramelized onions, sauce side down, to complete your melt.

5. Variations & Substitutions

While this recipe is delicious as is, there are plenty of ways to customize the High Protein Patty Melt to suit your tastes and dietary preferences. Here are some variations and substitutions to consider:

1. Bread Options

If you’re not a fan of low-carb bread, you can easily swap it for a gluten-free bread or a healthier whole grain option. Alternatively, if you’re not concerned with carbs, a classic sourdough or brioche would provide a buttery, rich flavor to the sandwich.

2. Cheese Options

While this recipe doesn’t include cheese, you can certainly add some cheddar cheese, Swiss cheese, or American cheese for an extra melty bite. Just add a slice of cheese to the burger patty as it cooks to melt it perfectly.

3. Veggie Add-ins

For added crunch and nutrition, consider adding lettuce, tomato, or pickles to the melt. These fresh ingredients can balance the richness of the beef and caramelized onions.

4. Alternative Sauces

If you prefer a spicier kick, you can swap the burger sauce with a sriracha mayo or a spicy BBQ sauce. These alternatives will give your melt a zesty, flavorful punch.

6. How to Serve High Protein Patty Melt

The High Protein Patty Melt is a hearty, filling meal that stands on its own, but there are several ways to serve it to complement the dish and elevate your dining experience. Here are a few suggestions on how to serve it:

1. With a Side Salad

A side salad can balance out the richness of the patty melt with some freshness and crunch. Consider a simple green salad with mixed lettuce, cucumbers, tomatoes, and a light vinaigrette dressing. You can even add some avocado for extra creaminess and healthy fats. This pairing adds a light contrast and helps to keep the meal well-rounded.

2. Pairing with Sweet Potato Fries

If you’re craving a crispy side to go with your patty melt, sweet potato fries are a fantastic option. They add a touch of sweetness that complements the savory burger and caramelized onions. Bake them in the oven for a healthier version or deep fry for a crispier bite. Either way, the combination is irresistible.

3. As Part of a Meal Prep

If you’re meal prepping for the week, consider serving the High Protein Patty Melt alongside some roasted veggies or a grain like quinoa or brown rice. These options will round out the meal and ensure you have a balanced, nutritious option ready to go for busy days.

4. Make it a Combo with a Low-Calorie Drink

For those watching their calorie intake, pair the patty melt with a low-calorie drink like sparkling water, unsweetened iced tea, or a low-calorie lemonade. If you want something with more flavor, try a kombucha for a tangy and refreshing pairing.

5. Garnish with Fresh Herbs

If you want to give your melt a gourmet touch, garnish it with some fresh herbs like parsley or chives. This adds a burst of color and an aromatic fragrance that can elevate the entire meal.

7. Recipe Tips

Here are a few pro cooking tips to make sure your High Protein Patty Melt turns out perfectly:

1. Use a Heavy Pan for Even Cooking

Using a heavy-bottomed skillet will ensure even heat distribution while cooking your patties. This helps to prevent any burning or uneven cooking and gives you that perfect sear on the outside.

2. Don’t Overcook the Patties

Since this recipe uses lean beef, be careful not to overcook your patties. Overcooking will make them dry and less flavorful. For a juicy, tender patty, aim for medium or medium-rare doneness, which will keep the meat moist.

3. Toast the Bread Just Right

The bread should be golden and crispy, but not overly hard or dry. Make sure to keep an eye on the bread while it’s toasting, and don’t skip the buttering step—it adds richness and helps achieve that crispy, golden texture.

4. Customize the Sauce to Your Taste

Feel free to adjust the burger sauce to suit your preferences. If you want a sweeter sauce, add a bit more ketchup or relish. For a tangier version, increase the amount of mayo or use a Greek yogurt substitute for a lighter version.

5. Storage and Reheating Tips

If you have leftovers, store the cooked patties and caramelized onions separately in airtight containers. The caramelized onions can last for up to 5 days in the fridge. When reheating the patties, you can microwave them or reheat them in a pan to maintain their juiciness. Assembling the melt right before serving ensures the bread stays crispy.

8. Cooking Notes

Here are some quick cooking notes to keep in mind as you make your High Protein Patty Melt:

Caramelizing onions takes time—be patient and let them cook slowly for the best flavor. The more you allow them to brown, the richer and sweeter they’ll become.
The beef patties should rest after cooking for a few minutes to allow the juices to redistribute throughout the meat. This ensures that every bite is juicy and flavorful.
If you’re making the burger sauce in advance, you can store it in the fridge for up to 3 days. Just stir it before serving to incorporate any separation.
For a low-sodium version, use a sodium-free beef broth and skip the soy sauce in the onions for a healthier option.

9. Nutritional Information (Approximate per Serving)

Here’s a breakdown of the nutritional information for one serving of the High Protein Patty Melt:

Calories: 540
Protein: 54g
Carbs: 20g
Fat: 28g

This patty melt is an excellent source of protein, making it a great post-workout meal or a satisfying lunch or dinner for anyone looking to maintain a high-protein diet. The lower carb count makes it a good option for those following low-carb or keto diets.

10. Recipe Details

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 2 servings

11. FAQs

Here are some of the most frequently asked questions about this recipe:

1. Can I make the caramelized onions in advance?

Yes, you can prepare the caramelized onions ahead of time and store them in an airtight container in the fridge for up to 5 days. Just reheat them before assembling the melt.

2. Can I use ground turkey instead of beef for the patties?

Absolutely! You can substitute ground turkey or chicken for a leaner option, but keep in mind that turkey may not have as much flavor as beef. You may need to add extra seasonings to compensate.

3. How can I make the burger sauce spicier?

To add heat to the burger sauce, consider mixing in a bit of hot sauce or sriracha. You can also experiment with jalapeño relish for a spicy kick.

4. Is there a vegetarian version of this recipe?

Yes! You can use a vegetarian patty made from black beans, lentils, or a store-bought plant-based patty. Just ensure that the rest of the ingredients align with your dietary preferences.

5. Can I freeze the patties for later use?

Yes, you can freeze the cooked patties for up to 3 months. Just wrap them tightly in plastic wrap and place them in an airtight container or freezer bag.

12. Conclusion

The High Protein Patty Melt is a delicious, satisfying, and nutritious twist on the classic patty melt. It’s packed with flavor, loaded with protein, and perfect for anyone looking for a hearty meal that won’t derail their healthy eating goals. Whether you’re enjoying it for lunch, dinner, or as part of a meal prep, this melt will quickly become a favorite in your recipe rotation.

With its rich caramelized onions, juicy beef patty, and flavorful burger sauce, this melt offers a balanced combination of savory, sweet, and creamy textures that you’ll love. It’s an indulgent, yet healthy, take on a classic comfort food—what’s not to love?

Spread the love